Nutrition Bites: Healthy Eating Tips and Tricks for Kids
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About this ebook
Nutrition Bites provides insights, facts and tips on what to feed your children and how to get them to eat healthy food. The information is served up in an easily digestible format, one "bite" per page. Nutrition bites helps all parents and caregivers easily make the best choices in the supermarket, in the kitchen and at the table.
Dr. Deb Kennedy
Dr. Deb is a pediatric nutritionist with 23 years of experience. She has worked at Tufts, Yale, and Columbia universities, and has developed programs for some of the industry’s luminaries such as Dr. Oz and Dr. David Katz. She lives in CT and is a mom of two young boys.
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Nutrition Bites - Dr. Deb Kennedy
About the Author
Deborah Kennedy Ph.D. (Dr. Deb) is a pediatric nutritionist with 23 years of experience in the field of nutrition. She was the associate director of nutrition at Yale’s Prevention Research Center (Yale PRC) where she was a co-creator of the ONQI; the scientifically derived algorithm that is the basis for the nutritional scoring of foods for the NuVal™ system. While at Yale PRC, she also created programs and conducted research for children in nutrition and exercise. Dr. Deb was the founder and creator of the prestigious Integrative Therapies Program for Children with Cancer at the Columbia University Medical Center. This program is the leader in its field and today it helps many children with cancer cope better with their disease and the side effects from treatment. Dr. Deb also created the non-profits: Turn the Tide Foundation for Dr. Katz which focuses on childhood obesity; and Foundation for the Advancement of Cardiac Therapies (FACT) for Dr. Oz. Dr. Deb is the mother of two young boys and is passionate about the health of not only her own children, but also the health of all children everywhere. She considers herself an ambassador for kids and has dedicated her life to changing their world for the better. Dr Deb is the CEO and founder of Build Healthy Kids TM.
Dedication
This book is dedicated to everyone who is trying to make this world a healthier place for all children. I also send my love and gratitude to the three loves of my life; my husband Michael, and my sons Kyle and Bryan. They teach me every day how to be a better person.
Contents
Section I
GENERAL INFORMATION
Don’t Just Feed Your Child, Nourish Them Too
Choose Health, Most Of The Time
It’s Never Too Late
Or Too Early To Start
Children Have Trouble
Self Regulating
On A Processed Diet
Junk In, Disease Out
Nourishment Isn’t Only About Food
You Can’t Make Up For It Later
Get Muddy
They Do What You Do
Section II
IN THEIR BODIES
Build A Healthy Body
Taste Is Learned
Kids Will Eat When Hungry
Watch Out For Chemicals
The Color Of Pee Can Tell You
How Hydrated Your Child Is
The Skin Is The Window
To The Intestines
Kids Need To Poop Daily
Most Children Outgrow Their Tolerance To Milk
Appetite Usually Follows Growth
Weight Gain Helps Prepare For Growth
Food Can Be Addictive
Get Your Energy Out Every Day
There Are No Roll Over Minutes
Section III
NUTRIENTS TO FOCUS ON
Food Is Never As Good As
When It Is In Its Whole Form
Healthy Brains Need Fat
Bring Back The Sun
Build Bones While You Grow
Fruits & Veggies Isn’t Hype
Fat Is Essential For Life
Focus On Fiber
Don’t Worry Too Much
About The Protein
Vitamins Are An Insurance Policy
Section IV
THE RULES
Teach Your Child Why, So They Grow Up Doing It
Bring Back Rules & Consequences
Give Kids A Sense Of Control
Once a Week Put A Child In Charge
Don’t Be Militant
Rule #1
Eat A Fruit & Vegetable At Every Meal
And One At Snack Time
Rule #2
Eat Before Treat
Rule # 3
Buy Only What Is Written On The Grocery List
Rule #4
Establish The One Bite Rule
Rule #5
Eat Together As A Family
Section V
IN THE SUPERMARKET
The Grocery Store Is A Classroom
There Is Good Food & Bad Food
Eat A Variety
Avoid The Land Mines
Healthy Food Does Not Cost More
Ingredients 1 To 3 Tell The Story
If You See Colors With Numbers
Step Away From The Box
HFCS Is One Of The Bad Guys
If The Word Whole
Is Not In The First Ingredient, The Product Doesn’t Have Enough Whole Grains
The Trans-Fat Truth
If It Glows In The Dark Don’t Let Them Eat It
Stop The Soda & Juice Insanity
Limit Tuna Fish
Section VI
IN THE KITCHEN
Healthy Meals Take Time, Sometimes
Microwave + Plastic Don’t Mix
Don’t Hide All The Good Stuff
You Don’t Need To Be Julia Child
Set A Trap Before Dinner
Bring Kids Into The Kitchen
Be Aware Of The Hidden Dangers
Create A Weekend Meal
Defense Strategy
Try One Pot Cooking
Some Cooking Methods Are Better Than Others
Eat Both Raw & Cooked Foods
Cook Once, Eat Twice
A Well Stocked Pantry Makes Cooking Easier & Healthier
Your Freezer Is Your Friend
If It’s Not There, They Cannot Have It
There Are More Than Just Sandwiches
As Options For Lunch
Section VII
AT THE TABLE
4 Steps To A Pleasant Meal
Don’t Allow "Yuck" At The Table
Serve Appropriate Amounts Of Food
You Matter
Check "I’m Full"
12 Is The Magic Number
Remain Calm
Serve In Stages
INTRODUCTION
Nutrition Bites is a compilation of facts, tips, and rules to help you raise children who are healthy, active eaters. If you want to know what your child should be eating and how to get them to eat it, then this book is for you. It is full of action steps for creating both an environment that encourages healthy eating and exercise as well as strategies to use to teach children how